Endurance versus strength. In essence, your muscles are made up of different types of fibers, including what are referred to as "fast twitch" and "slow twitch." Fast twitch fibers (needed for muscular strength) are capable of exerting a great amount of force, but because they lack endurance, fatigue extremely quickly. An extreme example of someone recruiting fast twitch muscle fibers would be a competitive powerlifter who lifts a weight so heavy that only 1 repetition can be performed. Slow twitch fibers (needed for muscular endurance) on the other hand, are incapable of exerting great force, but they can sustain repeated contractions over a long period of time without fatigue. An extreme example of someone recruiting slow twitch muscle fibers would be a long distance runner, or someone who lifts a weight so light that a very high number of repetitions can be performed.
Ideas into practice
So how does this translate for the average gym goer who would like to maintain or improve both muscular strength and muscular endurance.
When deciding how many reps or sets to do or how much weight to lift during your workouts, it is smart to change all of these variables from time to time.
Some guidelines:
First and foremost, be safe while exercising. It is always recommended that beginners get clearance from a physician before starting a fitness program. If you are set to work out but unsure of proper form and technique, consult with an experienced professional for instruction.
How much weight to lift? The heavier the weight lifted, naturally the lower the reps will be, and therefore, the more strength is gained during the exercise. Generally speaking, the lower the reps, the more total sets are performed.
The lighter the weight lifted, naturally the higher the reps will be, and therefore, the more endurance is gained during the exercise. Generally speaking, the higher the reps, the less total sets are performed.
To help achieve overall fitness, try to include at least a few functional exercises in your program. Functional exercises are those that simulate everyday movements and therefore prepare us for tasks at hand. These exercises use multiple muscle groups with each repetition and can provide both strength and endurance benefits to varying degrees. For instance, from day to day it is not unusual to use muscles for pushing, pulling, bending or climbing. Examples of exercises that help with those movements are pushups, pull-ups, deadlifts, squats, lunges and stair climbing.
If possible, train using different speeds of movement. Generally, the lighter the weight, the slower the motion; the heavier, the faster the motion. Again, the idea is to prepare the muscles for all tasks.
Next week
More tips to help you get the most out of your workouts.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her Web site is at www.ohtrainer.com.
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